Khetha li-dumbbells tsa boima bo nepahetseng 'me u reke sete haeba u khona.Ho molemo ho reka li-dumbbells tsa boima bo fapaneng hobane u ka lula u iphephetsa nakong ea boikoetliso ba hau.
Motsoako o tloaelehileng oa boima ke ho reka li-dumbbells tse peli tsa 2.5 kg, tse peli tsa 5 kg le li-dumbbells tse peli tsa 7.5 kg.Ho lekola hore na motsoako oa li-dumbbell oa u sebeletsa, khetha motsoako o bobebe ho feta 'me u o leke.Phahamisa le ho theola ka makhetlo a 10.Haeba u ikutloa u khathetse 'me u sa nahane hore u ka phahamisa makhetlo a fetang 10, motsoako o boima haholo ho uena.Motsamao oa koetliso o lokisoa ho ea ka boemo ba hau le ho ea ka lipakane tsa hau tsa koetliso, ebang ke ho eketsa boikoetliso ba 'mele, boima ba mesifa, mamello ea mesifa kapa ho eketsa ts'ebetso ea lipapali ho eketsa kapa ho fokotsa palo ea linako le lihlopha, le ka boima bo nepahetseng. le palo ea makhetlo ke tsela e molemohali ea ho koetlisa.
Ha u haha mesifa, qala ka lihlopha tse kholo tsa mesifa tse kang sefuba, mokokotlo, ka pel'a lirope (quadriceps), mokokotlo oa lirope (hamstrings), glutes (glutes), le mahetla (deltoids).Ebe u tsepamisa maikutlo ho mesifa e menyenyane, joalo ka biceps, triceps, manamane le abs.
Etsa sete e latelang hang ka mor'a ho etsa sehlopha se le seng sa metsamao, ntle le ho phomola lipakeng.
Qala ka sete e le 'ngoe ea boikoetliso 'me butle-butle u eketsehe ho lihlopha tse 3.Sehlopha se seng le se seng sa metsamao se ka eketsa boima bo itseng.
U ka kenya sebaka sa rona sa marang-rang ho khetha sehlahisoa sa koetliso se u tšoanelang, lihlahisoa tsa lipapali ke lihlahisoa tsa rona tse ka sehloohong, lebella ho fihla ha hau.
Nako ea poso: Aug-25-2023